Rob Kaper's Training (Long Run) in Gouda
Sunday 21 November 2021, 13:57
Gouda, NL
21.120m
2:14:10
Long Run
Had 16 gepland, maar per ongeluk 2km extra gepakt bij Haastrecht dus 18 maar dan kun je net zo goed wat omlopen richting en rond station Gouda voor 21.
Druppels bij station heen én terug, maar precies droog gehad tussen het lopen.
Details
| Distance Recorded (GPS) | 21.120m | |
| Time (Watch) | 2:14:10 | |
| Pace | 6:21/km | |
| Shoe | Saucony Endorpin Shift Neon | |
| Performance | 0.99 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Heavy intensity rain | Light rain | |||
| Temperature | 10.1 ℃ | 8.3 ℃ | |||
| Feels like | 9.2 ℃ | 5.3 ℃ | |||
| Wind | N 7.2 km/h | N 5.7 km/h | |||
| Humidity | 80% | 84% | |||
| Pressure | 1013 hPa | 1014 hPa | |||
| Dew point | 6.8 ℃ | 5.8 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Gouda
Krimpenerwaard
- Haastrecht
Bodegraven-Reeuwijk
- Reeuwijk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:48 | 6:48/km | 1045 of 1127 | |||
| 1 Mile 1.610m | 10:42 | 6:39/km | 1028 of 1122 | |||
| Deci Marathon 4.200m | 26:32 | 6:19/km | 787 of 1094 | |||
| 5K 5.000m | 31:17 | 6:15/km | 711 of 1055 | |||
| 5 Mile 8.050m | 50:59 | 6:20/km | 505 of 734 | |||
| 10K 10.000m | 1:02:53 | 6:17/km | 399 of 622 | |||
| Quarter Marathon 10.550m | 1:06:22 | 6:17/km | 276 of 463 | |||
| 15K 15.000m | 1:34:42 | 6:19/km | 179 of 318 | |||
| 10 Mile 16.100m | 1:41:33 | 6:18/km | 142 of 262 | |||
| 20K 20.000m | 2:07:16 | 6:22/km | 111 of 190 | |||
| Half Marathon 21.100m | 2:14:03 | 6:21/km | 105 of 190 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:48 | 6:48/km | 6:48 | 6:48/km |
| 2K | 2.000m | 13:04 | 6:32/km | 6:16 | 6:16/km |
| 3K | 3.000m | 19:14 | 6:25/km | 6:10 | 6:10/km |
| 4K | 4.000m | 25:25 | 6:21/km | 6:11 | 6:11/km |
| 5K | 5.000m | 31:17 | 6:15/km | 5:52 | 5:52/km |
| 6K | 6.000m | 37:42 | 6:17/km | 6:25 | 6:25/km |
| 7K | 7.000m | 44:32 | 6:22/km | 6:50 | 6:50/km |
| 8K | 8.000m | 50:43 | 6:20/km | 6:11 | 6:11/km |
| 9K | 9.000m | 56:55 | 6:19/km | 6:12 | 6:12/km |
| 10K | 10.000m | 1:02:53 | 6:17/km | 5:58 | 5:58/km |
| 11K | 11.000m | 1:09:13 | 6:18/km | 6:20 | 6:20/km |
| 12K | 12.000m | 1:15:31 | 6:18/km | 6:18 | 6:18/km |
| 13K | 13.000m | 1:22:08 | 6:19/km | 6:37 | 6:37/km |
| 14K | 14.000m | 1:28:46 | 6:20/km | 6:38 | 6:38/km |
| 15K | 15.000m | 1:34:42 | 6:19/km | 5:56 | 5:56/km |
| 16K | 16.000m | 1:40:55 | 6:18/km | 6:13 | 6:13/km |
| 17K | 17.000m | 1:48:28 | 6:23/km | 7:33 | 7:33/km |
| 18K | 18.000m | 1:54:37 | 6:22/km | 6:09 | 6:09/km |
| 19K | 19.000m | 2:01:07 | 6:22/km | 6:30 | 6:30/km |
| 20K | 20.000m | 2:07:16 | 6:22/km | 6:09 | 6:09/km |
| 21K | 21.000m | 2:13:30 | 6:21/km | 6:14 | 6:14/km |
| 21.120m | 2:14:10 | 6:21/km | 0:40 | 5:33/km |
Pace
Average pace for fastest three 21K activities are shown for comparison.
Heart Rate
Minimum: 68 bpm
Average: 156 bpm
Maximum: 190 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 0m
Maximum: 14m